anatomy test - unit c

Question 1

what are the principles of training

Answer 1

• individual differences
• systematic dance training
• developing movement memory

Question 2

an individual propensity for injury may be….

Answer 2

structural
functional (behavioral)
attitudinal

Question 3

what influences an individuals movement vocabulary

Answer 3

anatomical structure
strength
flexibility
stamina or fitness level

Question 4

what are the 3 different somatypes (body types)

Answer 4

ectomorph
mesomorph
endomorph

Question 5

what type of body is an ectomorph

Answer 5

an ectomorph in considered to be long, narrow, lean, lithe body with fragile bones. has potential for quick, sudden movements and will find activities that require muscular endurance difficult. they will need to do strength training, muscular endurance training, cardi respiratory training and relaxation techniques

Question 6

what type of body is a mesomorph

Answer 6

a mesomorph is described as solid, square, muscled and athletic like. has the potential for strength, power and muscular and cardio respiratory endurance. difficulty is with flexibility and will find it hard to perform isolated and removed movements because of the increased muscle tone

Question 7

what type of body is an endomorph

Answer 7

an endomorph is described to have rounded body contour. have lower body to power ratio and have difficulties transferring weight and maintaining balance efficiently. strength isn’t a problem but isolated or specific strength activities may be more difficult. will need endurance training.

Question 8

what is systematic dance training

Answer 8

systematic dance training refers to the building up of skills over a periods of time or progressively.

Question 9

how to achieve systematic dance training

Answer 9

• increase number of repetitions, sets or type of exercise performed
• increase the speed with which the exercise is executed
• decrease rest sessions between active sessions

Question 10

systematic dance training process may involve

Answer 10

• refining skills through appropriate exercises where the volume, intensity and frequency are built up over time to improve strength, stamina and flexibility
• improving specific movement categories over a period of time through repetition to gain accuracy or technique

Question 11

key strategies for developing movements memories

Answer 11

PREPARATION - familiarize yourself with the choreographers movement style so then you have an understanding of their movement language

CHUNKING - break the choreography down into smaller, more manageable pieces

STRATEGIC NOTE TAKING - document complex problem sequences to remember what comes where

VISUALISATION - mark through choreography anywhere (even while sitting down), the visual image of the choreography

Question 12

what does a warm up do

Answer 12

prepares body for movement

Question 13

what does warm down do

Answer 13

aids recovery

Question 14

what are the main functions of a warm up

Answer 14

• to prepare the muscles and ligaments for work
• to allow the muscles and ligaments to stretch to prepare for increase range of movement or flexibility needed during the class
• to prepare muscles for an output of strength
• to get in touch with your body

Question 15

why does the heart rate need to increase during a warm up

Answer 15

to allow blood circulation to pass through your muscles to provide oxygen and energy and to remove waste products which can stiffen muscles

Question 16

why is it important to lightly stretch your ligaments during a warm up

Answer 16

it is important so that you can achieve better flexibility during a class and to prevent soreness or injury after a class

Question 17

how does increasing the rate of nerve impulses during a warm up important to you during a dance class

Answer 17

this is important as it prepares them to work at full strength and the stronger the stimulus to the muscle, the greater force it can exert during contraction

Question 18

what should you think about when you are doing in your warm and what to do in your warm up

Answer 18

• how much time do you need?
• should begin on the floor or standing up?
• do you start slowly by moving major joints and muscles, stretching or jogging?
• are you familiar with the content of the class?
• are you suffering or returning from injury?
• is your body flexible or tight?
• is the weather cold, hot or temperate?
• have you come from hot shower, tiring rehearsal or public transport ride?
• how quick or slow does you body take to warm up?

Question 19

what sequences fit into a the cardio component of warming up

Answer 19

running
skipping
riding a bike
anything to get your heart rate increased

Question 20

what sequences help to mobilize your joints during a warm up

Answer 20

arm swings

combine with cardio

Question 21

what sequences fit into stretching in a warm up

Answer 21

static stretching (2-3 stretches - 1min each)

Question 22

what sequences fit into a kinetic awareness aspect of warming up

Answer 22

imagery to wake up the brain for class and to tune into your body

Question 23

what does a cool down do

Answer 23

• allows muscles and ligaments to recover
• allows muscles and ligaments to stretch to gain increased range of movement or flexibility
• allows muscles to recover from the output of strength
• to get in touch with your body

Question 24

what are the benefits of cooling down

Answer 24

• to release muscular tension and to relax the body
• to assist in the slowing down of blood circulation
• to assist in lowering the heartbeat back to resting which also lowers body temperature
• to allow muscles and ligaments to recover
• to prevent Delayed Onset of Muscle Soreness (distribution of lactic acid)

Question 25

what are the different stretching techniques

Answer 25

1. static stretching
2. dynamic stretching
3. ballistic stretching
4. passive stretching
5. proprioceptive neuromuscular facilitation stretching (PNF)
6. Dural stretching

Question 26

what are the benefits of stretching

Answer 26

• impacts the effectiveness of your breathing
• impacts on your circulation
• develops an awareness of the different muscle groups
• impacts on your body alignment and posture
• impacts on the efficiency of movement

Question 27

what do you need to consider to achieve a well balanced meal program

Answer 27

• age
• height
• gender
• body weight
• daily food intake
• food habits or beliefs like vegan, vegetarian, ect.

Question 28

what do you need to eat to achieve a well balanced diet

Answer 28

• protein (meat, fish, dairy, legumes, nuts, eggs)
• moderate amounts of carbs (potato, wheat, rice)
• moderate amounts of good fats (avocado, nuts)
• include some fats (snacks, oils, dairy, meat, eggs)